workout of the day

Friday 101231

..

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Kim Malz 43:49 (20lb vest), Rebecca Voigt 53:20 (15lb vest).
Post time to comments.

Compare to 100317.

"Louie Simmons on the Conjugate System: Part 4", CrossFit Journal preview video [wmv] [mov]

Santa Monica Police Department use Murph as their fitness test, by Again Faster Equipment - video [wmv] [mov]

"A Boost for the Managed Economy" by Sheldon Richman, The Freeman.

Alessia Caiazzo, Milan, Italy.